While there is controversy regarding the “best diet” for everyone, some things have been shown in research that are beneficial for everyone. Plant focused meals offer benefits in a variety of ways. Some of these include the addition of fiber, phytonutrients and antioxidants, and increasing fullness.

Remember that you can create a plant-focused diet without becoming vegetarian.

It is probably no surprise to find out that plant foods, vegetables, fruits, beans and legumes, grains, nuts, and seeds are all beneficial. But what do you do with that information? How do you use this and put it into practice?

Here are five plant packed lunch ideas that can help you consume a variety of thirty or more plant-based foods over the course of a week. This offers maximum benefit to our gut microbiota health and overall well-being.

Plant Packed Lunch Ideas

Brussel Sprout Salad

Talk about a nutrient rich salad! Brussel sprouts are a cruciferous vegetable containing sulfur. This makes it useful in supporting your body’s natural detoxification. In addition, they are packed with fiber, antioxidants, and a variety of vitamins and minerals. While brussels may not be on your favorite veggie list, the combination of bacon and dried cranberries adds a sweet and salty flavor that satisfies both cravings.

Coconut Lentils

Lentils are a great source of fiber, protein, and iron. One cup of boiled lentils yields a whopping 15g of fiber! While lentils are a legume, they cook quicker than most beans. They are also a very cost-effective way to stretch your food budget.

Fiesta Black Bean Salad

This Fiesta Black Bean Salad is an easy to put together and pack for lunch. It is packed with color, which equates to a variety of phytonutrients, flavanols, and antioxidants. It also has a great flavor that you can make spicy or mild.  It’s cool, colorful, full of fiber, and it will tickle your taste buds!

Garden Quiche on Sweet Potato Crust

This Garden Quiche can be brilliant for any meal. The beauty of this is that it’s versatile and is a good way to use a variety of veggies. High in fiber and antioxidants, this quiche on sweet potato crust is a nutrient packed delight!

Sausage & Cranberry Stuffed Mushrooms

Mushrooms provide one of a few food sources of vitamin D. These Sausage and Cranberry Stuffed Mushrooms are fun to add a little variety to your lunch routine. The flavors melt together nicely and it’s easily portable in your lunch box. Add a piece of fruit and a handful of nuts and it will be a well rounded finger food lunch that you can enjoy at your desk. Let’s be honest, this stuffing is great even if you aren’t a big fan of mushrooms.


Here you have five new ideas for lunch. While these require you to plan ahead, they are great ways to get in a variety of different plant foods that you just may have forgotten about.


Which one of these looks like the one you will enjoy the most?

Rochelle is a native of Covington, LA and a newlywed. She enjoys trying new restaurants, traveling, and yoga. Her passion for diabetes prevention, due to an extensive family history, led her to become a Registered Dietitian with a focus on helping people formulate a lifestyle that supports managing blood sugar.